Acceleration
2x 3x30m explosive starts (falling or from crouch) @95-100% 1 min between reps, 5 min between sets
Focus on sprint mechanics: arm swing, knee drive, dorsiflex

Ab Circuit
- Bird Dogs 3x25
- Partner sit-ups 3x25
- Leg Raises 3x25
- Russian Twist 3x25 (left + right = 1 rep)
- Bicycle Crunch 3x25
- V-Up 3x20
- Plank hold 30s/60s/120s or til failure

Short Sprinters
Max Velocity
10x 60m @95-100% 5 min recovery
Focus on sprint mechanics

Long Sprinters
3-4x 300m @75%/100m jog/100m @95% with 300m walking recovery

Cardio

Irvine Invitational

1. Join Remind
2. Join GroupMe
3. Take athlete survey

Any questions, ask in Group Me